Whether you work in an office or at home, you may find it challenging to maintain good posture. Or you might not even realize your office setup or how you sit has affected your body. But if you find yourself dealing with back pain, fatigue, and even long-term health issues, you may need to make a few mindful adjustments. Here are some simple, effective tips to help improve your posture throughout the workday.

1. Set Up an Ergonomic Workspace

Your environment plays a huge role in how you sit and move throughout the day. Start with:

Monitor Height — Set your monitor straight in front of you, behind your keyboard, about an arm’s length away from your face. It should be between 20 and 40 inches away from you and sit at or slightly below eye level. 

If you use a laptop, you may need to invest in an external keyboard and mouse, along with a laptop stand, to keep yourself from feeling uncomfortable or cramped. 

Chair Position — Your chair should support your spine and allow your feet to rest flat on the floor. If you have adjusted your seat, but still can’t rest your feet on the ground, you could use a footrest to keep your thighs parallel to the floor. If your chair has armrests, position them so that when you rest your arms, your elbows sit close to your body and your shoulders stay relaxed.

Keyboard and Mouse — Your wrists and forearms should be in line, and your shoulders relaxed when you use your keyboard and mouse. While you type, keep your wrists straight and  your upper arms close to your body. Consider using a keyboard tray if your desk is too high for good ergonomics. 

Documents and Other Items — Along with your keyboard and mouse, make sure documents and other items are within arm’s reach, so you aren’t bending down or over and straining your back.

2. Sit With Purpose

Instead of slouching or leaning forward, sit up straight with your back against the chair and your shoulders relaxed. Resting your back against the chair gives you additional support. Avoid crossing your legs, as this causes poor circulation and puts pressure on your hips and spine, shifting them out of alignment. 

3. Move Every 30 Minutes

You aren’t meant to stay stagnant all day. Remember to stand up and stretch your neck, shoulders, back, and legs. Take a quick walk around your room or office and roll your shoulders to release any tension. 

You can also use the 20-8-2 rule — every 30 minutes, sit for 20 minutes, stand for 8, and move around for 2.

4. Engage Your Core 

Your core muscles help support your spine. While sitting, lightly engage your abs — think of gently pulling your belly button toward your spine. This subtle movement will help you maintain an upright posture without stiffness.

5. Use Support Tools If Needed

If your chair lacks support, try using a lumbar roll or cushion to support your lower back. In addition, consider using blue-light blocking glasses if you find yourself leaning toward your screen to reduce eye strain. You could also get a sanding desk or a sit-stand converter, so you can switch between sitting and standing.

6. Be Mindful of Your Tech Habits

Tech neck, the hunching of your neck and back from looking at devices, affects many people, especially those with office jobs. Whether checking your phone or typing away, don’t crane your neck forward, and remember to hold your phone up instead of looking down. 

7. Practice Regular Stretching and Strengthening

Outside of work hours, consider performing exercises that promote good posture, doing chest-opening stretches to counteract hunching, adding strength training for your back and core, and doing yoga or pilates for flexibility and strength.  

Track How You Feel 

In order to have the best workplace set up, monitor your symptoms, such as stiffness or aching in your shoulders, back, and neck. As you note these different issues, you can find patterns in your workday routine that could be contributing to your pain. You may notice you feel more discomfort during certain days or certain times of the day. As you learn more, you’ll be able to adjust your posture to benefit your health. 

Improved Work Posture Means Improved Health

Having good posture at work doesn’t just mean sitting correctly — it includes creating a workspace and daily habits that support your health and comfort.  With a little awareness and some easy adjustments, you’ll feel more energized, have less back pain, and reduce the risk of strain or injury.